CrossFit PTC – WOD

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Bench Press (Take 5 sets to work up to heavy set of 8)

Complete 5 sets of:

– 8 bench press (start light and add each set)

– 8 v ups + :25 hollow hold + 8 v ups (all done without putting feet down)

– 8 double dumbbell bicep curls (no swinging)

**rest a little bit between movements.

Metcon (3 Rounds for reps)

Tabata (:20 on, :10 x 8 sets)

Rest 1 minute between movements

– Battle ropes (L+R = 1)

– abmat sit ups

– hand release push ups

– double KB overhead static hold 35/26# each hand (no leaning!!)